NUTRITION | FINALS LESSON 12

CALORIES, VITAMINS AND MINERALS

FOOD: Provide energy and new molecules to replace those that the body uses

NUTRIENTS: Component of food and drink that provide growth, replacement, and energy

– Carbohydrates, lipids, proteins, vitamins, minerals and water

CALORIES: Measurement of amount of energy derived from food

1000 Cal = 1 kCal

Recommended Nutritional Requirements Per Day

Carbohydrates 45 – 65% (50)

Proteins 10 – 35% (20)

Lipids 20 – 35% (30)

CHO 4 cal/gram

CHON 4 cal/gram

Lipids 9 cal/gram

Example: using 2000 calories diet

CHO = 2,000 x 0.5 = 1,000 calories

= 1,000 calories / 4 = 250 grams

CHON = 2,000 x 0.2 = 400 calories

= 400 calories / 4 = 100 grams

Fats = 2,000 x 0.3 = 600 calories

= 600 calories / 4 = 150 grams

CHO 250 grams

CHON 100 grams

Lipids 150 grams

============

500 grams/day

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VITAMINS & MINERALS

VITAMIN

• is an organic compound required as a nutrient in tiny

amounts by an organism

• 4 Fat-Soluble Vitamins

• 9 Water-Soluble Vitamins

FAT-SOLUBLE VITAMINS

VITAMIN A

 is essential for good health. It promotes growth, the immune system, reproduction, and vision.

Other Name: Retinoids - Retinol, Retinal, Retinoic Acid

Carotenoids: precursor forms of Vit. A

– Beta-Carotene – which can be cleaved to yield 2 molecules of Vitamin A

– Yellow to red-orange pigment

Best Food Sources: Egg yolks and dairy products

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– Provide retinyl esters that are hydrolyzed to retinoids in the intestine)

Function:

• Vision

– Retinal combines with protein opsin to form the visual pigment rhodopsin

– Regulating cell differentiation and participate in protein synthesis

– Retinoic acid binds to protein receptors, then the complex binds to regulatory regions of DNA

molecules

• Maintenance of the Health of Epithelial Cells

– Retinoic acid is related to cellular differentiation involving mucus-secreting cells

• Lack of this causes surfaces to become drier and harder than normal

• Reproduction and Growth

– Men: participates in sperm development

– Women: normal fetal development during pregnancy

Deficiency Symptoms and Diseases: Night blindness/Blindness and Keratinization of epithelium and cornea

Reproductive disorders:

– In females: Increased abortions

– In males: Keratinization of testicular epithelium

VITAMIN D

 is needed to absorb calcium and promote bone growth. Vitamin D is also needed for other

important body functions.

Other Name: Calciferol

2 Members

 Vitamin D3 (cholecalciferol)

 produced in the skin of humans and animals by the action of sunlight

 Vitamin D2 (ergocalciferol)

 produced from the plant sterol ergosterol through the action of light

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Function:

– Stimulates absorption of calcium and phosphate ions from the GIT and aids in the retention by

the kidneys

– Triggers deposition of calcium salts into the organic matrix of bones

Deficiency Symptoms and Diseases:

– Rickets (children): pliable bones

– Osteomalacia (adults): fragile bones

Best Food Source: Liver, fatty fish (salmon), egg yolks

VITAMIN E

 is an anti-oxidant that neutralizes free radicals in the body that can cause cell degeneration. It

helps to improve circulatory functions and helps in blood clotting.

Other Name: Alpha-, beta-, delta-, gamma-tocopherol

Function:

– Antioxidant: free radical scavenger

• Giving up the hydrogen present on its OH group to oxygen-containing free radicals

– Preventing the oxidation of polyunsaturated fatty acids in membrane lipids

– Protects Vit. A from oxidation

– Exerts it antioxidant effect in the lungs

Deficiency Symptoms and Diseases:

– In cases of malabsorption such as cystic fibrosis: anemia

– In premature infants: anemia

Best Food Source:

– Gamma-tocopherol is the main form in food

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– Plant oils, green leafy vegetables, and whole grain products

VITAMIN K

 is a fat-soluble vitamin that is most well known for the important role it plays in blood clotting.

However, vitamin K is also absolutely essential to building strong bones, preventing heart

disease, and crucial part of other bodily processes.

Other Name: Phylloquinone

 Synthesized by intestinal bacteria and from the diet

Function: Blood clotting and Essential in the formation of Vitamin K-dependent clotting factors

Three variations:

– K1 : Phylloquinone in green vegetables

– K2 : menaquinone produced by the intestinal bacteria

– K3 : synthetic menadione

Deficiency Symptoms and Diseases: Uncontrolled bleeding (mostly in newborns)

Best Food Source: Spinach, potatoes, cauliflower, beef liver

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WATER SOLUBLE VITAMINS

VITAMIN C

 is needed for the growth and repair of tissues in all parts of your body. It helps the body make collagen,

an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is

needed for healing wounds, and for repairing and maintaining bones and teeth.

Other Name: Ascorbic Acid

Two forms: Ascorbic acid (reduced form), dehydroascorbic acid (oxidized form)

Biosynthesis:

Function:

– Co-substrate in the formation of the structural protein collagen

– Maintains iron in the oxidation state that allows it to function (specific antioxidant)

– General antioxidant for water-soluble substances in the blood and other body fluids

– Helps keep the active form of folate

– Often added as food preservative because of its antioxidant properties

Deficiency Symptoms and Diseases:

– Scurvy

• easily bruised skin, muscle fatigue, soft swollen gums, decreased wound healing and

hemorrhaging, osteoporosis, and anemia

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Best Food Source: Citrus fruits, berries, cabbage, tomatoes

VITAMIN B

VITAMIN B1

 also called thiamine or thiamin, is one of the eight B vitamins. It is sometimes called an "anti-stress"

vitamin because it may strengthen the immune system and improve the body's ability to withstand

stressful conditions. It is named B1 because it was the first B vitamin discovered.

Other Name: Thiamine

Function:

– Coenzyme in oxidative carboxylation and in the pentose phosphate shunt

– Functions in energy metabolism—vitamin portion of TPP; plays role in decarboxylation and helps

form Acetyl Co A from pyruvate

Best Food Source: Beans, soybeans, cereals, ham, liver

Deficiency Symptoms and Diseases: Beriberi (Wet or dry), Wernicke syndrome, In alcoholics: heart failure and

Pulmonary congestion

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VITAMIN B2

 also called riboflavin, is one of 8 B vitamins. In addition to producing energy for the body, riboflavin works

as an antioxidant, fighting damaging particles in the body known as free radicals.

Other Name: Riboflavin

Function: Coenzyme of oxidative processes

Deficiency Symptoms and Diseases: invasion of cornea by

capillaries (cornea neurovascularization), Cheilosis and Dermatitis

Best Food Source: Kidney, liver, yeast, almonds, mushrooms, beans

VITAMIN B3

 is one of 8 B vitamins. It is also known as niacin. Niacin also helps the body make various stress-related

hormones in the adrenal glands and other parts of the body. Niacin helps improve circulation, and it has

been shown to suppress inflammation.

 made from tryptophan

Other Name: Niacin

Function:

– Coenzyme of oxidative processes

– Made from tryptophan

– active forms of vitamin B3:

• nicotinamide adenine dinucleotide (NAD+)

• nicotinamide adenine dinucleotide phosphate (NADP+)

Deficiency Symptoms and Diseases:

– Pellagra

•  dermatitis, diarrhea, and mental disturbance, and is often linked to overdependence on

corn as a staple food

Best Food Source:

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– Prunes, peaches, avocados, fish, meat, mushrooms, peanuts, bread, rice, beans, berries

VITAMIN B5

 also known as Pantothenic Acid, ensures good health and proper functioning of all the organ systems. It

performs a wide variety of functions in our body, including the production of neurotransmitters in the brain,

the fabrication of steroids, and the extraction of fats, proteins and other vital nutrients from food.

Other Name: Pantothenic Acid

Function: Part of CoA and Fat and carbohydrate metabolism

Deficiency Symptoms and Diseases: Gastrointestinal disturbances and depression

Best Food Source: Peanuts, soybeans, liver, kidney, brain, heart

VITAMIN B6

 helps maintain healthy brain function. It plays a key role in synthesizing antibodies that are needed to fight

various diseases. It helps in maintaining normal nerve function. It also assists normal nerve cell

communication. The vitamin helps in forming red blood cells. It helps in breaking down and digesting

proteins.

Other Name: Pyridoxal, Pyridoxine, Pyridoxamine

Main coenzyme form: pyridoxal phosphate

Function: Coenzyme in transamination and Heme synthesis

Deficiency Symptoms and Diseases: Convulsions, Chronic anemia and Peripheral neuropathy

Best Food Source: Meat, fish, nuts, oats, wheat

VITAMIN B7

 or Biotin is a natural nutritional supplement. Vitamin B7 helps in the growth and replication of cells. It

provides numerous benefits including maintaining good metabolic activity, tissue maintenance, weight

loss, heart problems, synthesis of vital components, and treating any kind of variations associated with

blood sugar levels in the body.

Other Name: Biotin, Biocytin (protein bound form) and Biotinidase in small intestine

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Function: Synthesis of fatty acids, Carboxylation of acetyl-CoA to form malonyl-CoA for the elongation of a fatty

acid chain and Amino acid metabolism

Deficiency Symptoms and Diseases: Dermatitis, nausea, depression

Best Food Source: Yeast, liver, kidney, nuts, egg yolk

VITAMIN B9

 also called folate or folic acid, is one of 8 B vitamins. Folic acid is crucial for proper brain function and

plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the

body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in

infancy, adolescence, and pregnancy.

Other Name: Folic Acid; Pteroylglutamic Acid

Coenzyme form: tetrahydrofolic acid (THFA)

Function: Coenzyme in methylation and in DNA synthesis

Deficiency Symptoms and Diseases: Anemia

Best Food Source: Liver, kidneys, eggs, spinach, orange juice

VITAMIN B12

 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic

material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that

makes people tired and weak.

Other Name: Cyanocobalamin

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Coenzyme form: methylcobalamin, 5-deoxyadenosylcobalamin

Function: Part of methyl-removing enzyme in folate metabolism and RBC formation

Deficiency Symptoms and Diseases: Patchy demyelination, Degradation of nerves, spinal cord, and brain and

Pernicious anemia

Best Food Source: Oysters, salmon, liver, kidney

MINERALS

MINERAL FUNCTION DEFICIENCY SYMPTOMS / DISEASES

Potassium Provides membrane potential Muscle Weakness

Sodium Osmotic pressure Electrolyte imbalances

Bone formation; Hormonal function; Blood

coagulation; Muscle cramps; osteoporosis, fragile bones,
Calcium
coagulopathy
Muscle contraction

Chloride Osmotic pressure Electrolyte imbalances

Phosphorus Balancing calcium in the diet Structural weakness in bones

Magnesium Cofactor in enzymes Hypocalcemia

Oxidative phosphorylation; hemoglobin

Iron Anemia
synthesis

Zinc Cofactor in enzymes; insulin Retarded growth; enlarged liver

Copper Oxidative enzymes cofactor Loss of hair pigmentation; anemia

Manganese Bone formation Retarded growth of hair and nails

Chromium Glucose metabolism Glucose not available to cells

Molybdenum Protein synthesis Retarded growth

Cobalt Component of Vitamin B12 Pernicious anemia

Selenium Fat Metabolism Muscular disorders

Iodine Thyroid gland function Goiter and thyroiditis

Fluorine Enamel Formation Tooth decay

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